Not only can back pain get in the way of a good night’s rest, but poor sleeping posture may make the existing back and neck pain worse.

I often get asked, so how should I sleep with back and neck pain.  I hope the following video and explanation are helpful to you!

A poor sleeping position may even be the underlying cause of back pain and neck pain.  This is because certain positions can place unnecessary pressure on the neck, hips, and back, as well as your neck.
It is important to maintain the natural curve of the spine when lying in bed. A person can do this by ensuring the head, neck, shoulders, and hips are in alignment, and that the back is properly supported. 

How Should I Sleep with Back and Neck Pain?

Sleeping on Your Side:  When sleeping on your side, it’s important to use a pillow that will not tilt your head too high.  You want your head and neck in alignment with your back.  You also want a thick enough pillow that will not let you slouch your shoulders too much.  This will be very helpful for those of you experiencing neck and shoulder pain.  Next you want the hips to be aligned as well.  Try placing a pillow in between your thigh, knees, and feet.  This will keep that top leg aligned to the hip and the hip aligned with your back.

Sleeping on Your Back: When sleeping on your back, use a pillow that will not tilt your head too high or have your chin tilted upwards.  The pillow should help you align your head and neck with your spine.  You also want a pillow underneath your thighs and knees to provide back support.

What’s the Worst Way to Sleep?

Sleeping on your stomach is not recommended!   While sleeping on your stomach, your head is turned in one direction causing tension and further increasing neck and shoulder pain .  Sleeping on your stomach also adds stress to your lower back, increasing your back pain .  So while it might be your favorite position, it is not the best position to sleep in. 
Maybe pick the position that helps you snore less!
 
For people experiencing back pain at night, trying out the following postures and tips may provide relief.  Click on the video above or the following video link.
 
As always, if you are experiencing neck or back pain, you can reach out to us at (305) 433-1172.  You’ll be able to speak to a physical therapist about your specific problem and find out how Advanced Physical Therapy Specialists can treat the root cause of your pain and help you get a back to a restful night’s sleep!